10 High Protein Foods & Benefits

We all know how important it is for us to get enough protein daily. Getting enough protein daily is essential for your overall health.

The molecules in protein provide the human body with an essential structure and support that are necessary for immune function.

Proteins are made up of small building blocks known as amino acids. The human body needs to get all these necessary molecules.

However, our body doesn’t make its protein and we get this from our daily diet. It is important to understand that everyone has their protein requirements.

Many people needed more protein in comparison to others. It depends on age, your body’s activities, and other factors. How much protein one should get depends on various factors.

According to the current dietary allowance, the bar of protein has been set to 0.36 grams per pound of human body weight.


List Of High Protein Foods

Here Are Some Foods That Are Highly Rich In Protein.

  1. Eggs

    Eggs are full of protein. It is the most popular diet for all people who require more protein regularly. Eggs are a very rich source of protein. One can absorb this food very easily.

    Apart from protein, it provides vitamins, fats, and minerals in good amounts. Whole eggs are full of Vitamins B12 and A.

    These eggs are rich in choline also. It is a kind of nutrient that has proven to be the best diet during pregnancy or breastfeeding.

    One point you should note is that white eggs and whole eggs both provide different types of protein.

    Usually, the white ones are pure protein, while whole eggs provide more nutrients such as minerals, vitamins, and antioxidants.

    Many experts have advised that eating whole eggs is very healthy for your body as it prevents any chronic diseases.

    According to USDA, egg yolks are said to be highly[1] nutritious.

  2. Greek Yogurt

    Greek yogurt, which is also known as strained yogurt, is very rich in protein. Greek yogurt, which has a creamy texture, has proven[2] to be a good source of many nutrients such as calcium and zinc.

    The best part about this yogurt is you can take it with both sweet and savory dishes. It can give you an option of dynamic kitchen ingredients.

    You can try adding Greek yogurt to soups, salad, or baked goods. You should try to buy sugar-free yogurts.

  3. Milk

    Milk is a good source of protein. This dairy milk gives a high number of vitamins and minerals such as calcium, phosphorus, and Vitamin B2.

    The best part about milk is that it has all kinds of nutrients that your body requires.

    For people whose bodies can’t tolerate milk and other dairy goods, People can opt for lactose-free products. Lactose-free milk, cheese, and yogurt are available on the market.

    Cashew and coconut milk are other milk alternatives but they don’t have as much protein as dairy milk.

  4. Almonds

    Almonds are one of the most popular foods among people who want to get more protein through a diet.

    Almonds contain protein, unsaturated fatty acids, and fiber. Apart from this, it provides other health benefits like it protects your heart from any attack or stroke. Almonds reduce inflammation.

    It improves your skin conditions and also controls blood sugar levels. Almond butter is another option that can give you protein in a very rich amount.

  5. Oats

    Oats are considered one of the best foods for breakfast. The reason behind this is they are rich in protein. It contains complex carbohydrates.

    Oats can be modified at home. All you have to do is to add some flavor to it.

  6. Potatoes

    Potatoes are one of the most popular vegetables in every household. This protein-rich vegetable is a source of several nutrients.

    Boiled potatoes can be filled with essential nutrients like carbohydrates. Remember that potatoes are high in calories and you should eat this vegetable according to your body strength.

  7. Fish

    Fish is an excellent source of protein; it provides several essential vitamins and minerals, such as vitamin B12 and iodine.

    According to one study, people who eat fish regularly have a very low risk of diseases like heart attack and type 2 diabetes.

    Fish such as salmon are very high[3] in omega-3 fats. This omega-3 fat provides very good health for you.

  8. Chicken Breast

    Foods like chicken breast are high in protein. It contains vitamin D, Vitamin A, Calcium, iron, and other vitamins of Vitamin C and Vitamin A.

    100 grams of chicken breast can give you 15 grams of protein.

    The best way to consume chicken breast is to eat it after it is roasted or grilled. You can eat the skin to gain more protein in your diet.

  9. Soya Bean

    Soya Bean is one of the best foods to add to your diet. This food is high in protein and it contains Vitamin C, protein, and folate.

    Soya Bean is an excellent source of fiber, calcium, and potassium. It gives your body 28 grams of protein.

    Just cook one bowl of soybean and have it with rice or chapati.

  10. Quinoa

    Quinoa is one of the most popular protein-rich foods. Many people use this food in their diet for getting various essential components.

    Quinoa has 222 calories, 39 grams of carbs, 5 grams of fiber, and 8 grams of protein. Quinoa is full of magnesium, zinc, iron, and phosphorus.

    The plus point of this[4] pseudocereal grain is, that it has a very low glycemic index and it is unlikely to increase your blood sugar.

    If you are vegetarian, quinoa is the best meal for you as it is a plant-based protein that contains all essential amino acids.

    Quinoa has antioxidants and unsaturated fatty acids that give you optimal health.

Benefits Of High Protein Foods.

  • Increases Muscle Mass And Strength

    Protein lays the foundation while building your body’s muscles. It is the building block of our muscles.

    Gym-going people should take their protein diet seriously as eating protein-rich food in sufficient amounts will help you to maintain muscle mass and it helps to grow[5] your muscles.

    Exercises like weight lifting, need lots of muscle power. You make sure that you are getting sufficient protein from your diet.

    Protein also helps in losing weight if you take protein in high amounts.

  • Good For Your Bones

    Several studies have claimed that protein helps people to strengthen[6] their bones.

    Those people who get more protein can strengthen their bone mass. They can avoid any bone fractures in the future while aging.

  • Lower Blood Pressure

    We all know that people with high blood pressure have maximum chances of heart attack, kidney disease, and strokes.

    Once, experts took 40 trials in which they found that protein in rich amounts successfully lowered[7] systolic blood pressure by 1.76 mn Hg and Diastolic blood pressure by 1.55 mm Hg.

    Along with improving the protein intake, one could also go for these foods that lower blood pressure.

  • Helps Maintain Weight Loss

    A high protein diet raises metabolism and reduces calorie intake and cravings.

    Reports have claimed that people who raise their protein intake can lose weight at a very fast rate.

    One study found[8] that overweight women who ate 30% of their calories from protein lost 11 pounds (5 kg) in 12 weeks — though they didn’t intentionally restrict their diet.

    In one study, 130 overweight people who ate high protein food lost almost 53℅ body fat in comparison to those people who were eating the same number of calories without protein.

    If you want to keep off excess weight, consider making a permanent increase in your protein intake.

  • Helps You Stay Fit As You Age

    One of the common issues of aging is the weakening of muscles. Most cases have been of Sarcopenia. It is the key reason for bone fractures and it reduces the quality of life of older adults.

    Fortunately, you can strengthen your muscles by eating a protein-friendly diet. It is the best trick to cut down on age-related deterioration of muscles.


Thus, our body requires several essential components. You have to get protein in a rich amount regularly. It helps several body parts to function properly.

However, each body requires a certain amount of protein which varies from person to person.

According to experts, the majority of people consume 0.50 to 0.90 grams of protein per pound of body weight.

There are several foods available today that will help you to get protein regularly.

You can eat what suits your body best. Try to take protein up to the requirements of your body, as excess amounts of protein can harm your body.